Calories in Paneer
Paneer has about 232 calories per 1 serving (80 g), or 290 kcal per 100 g. That serving gives you 14.4 g protein, 2.4 g carbs and 18.4 g fat.
Nutrition facts
Estimated for a typical home-style recipe. Restaurant and homemade versions vary with oil, ghee and portion size.
| Nutrient | Per 100 g | 1 serving (80 g) | 100 g (100 g) |
|---|---|---|---|
| Calories | 290 kcal | 232 kcal | 290 kcal |
| Protein | 18 g | 14.4 g | 18 g |
| Carbohydrates | 3 g | 2.4 g | 3 g |
| Fat | 23 g | 18.4 g | 23 g |
| Fiber | 0 g | 0 g | 0 g |
| Sugar | 2 g | 1.6 g | 2 g |
| Sodium | 20 mg | 16 mg | 20 mg |
About Paneer
Paneer is fresh, unaged cheese made by curdling full-cream milk. Raw, it is about 290 kcal per 100 g with 18 g protein — a good vegetarian protein, but also high in fat. In a curry such as paneer masala or palak paneer the oil and cream of the gravy add more.
Tip: Grill or pan-sear paneer cubes with spices instead of frying them; it needs almost no oil.
Burn off 232 kcal
Rough estimates for a 70 kg adult.
- Brisk walking52 min
- Running21 min
- Cycling29 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your paneer and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in paneer?+
About 232 kcal per 1 serving (80 g), or 290 kcal per 100 g. High in both protein and fat; a vegetarian protein source.
How many calories in 100 g of paneer?+
100 g (100 g) is roughly 290 kcal with 18 g protein, 3 g carbs and 23 g fat.
Is paneer high in protein?+
Yes — 1 serving gives about 14.4 g protein for 232 kcal, which is 25% of its calories from protein.
Is paneer good for weight loss?+
Paneer is calorie-dense (290 kcal per 100 g), so it is easy to over-eat. It can still fit a weight-loss diet in a small, measured portion, but it should not be a daily staple.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.